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Better Workouts: How to Master The Pullup - Born Fitness

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

Fighter Diet & Fitness RX for WOMEN 12 Week Summer Transformation Challenge - ENTRY OPEN!

Big On A Budget: An Ode To The Calorie With Roman 'Rex' Fritz -

If you're looking for the most efficient, foolproof plan to turn your hard work into sheer size, look no further than IFBB pro Roman Frit'z $50-a-week caloric masterpiece!

Dexter Jackson's Post-Win Interview | Arnold Australia 2015

IFBB pro Dexter Jackson talks with Team MD's Shawn Ray shortly after his big win at the first ever Arnold Australia 2015. 

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Sagittarius Horoscope for Saturday, March 14, 2015

Sunday, March 15, 2015 - Use your authority as effectively as you can today by sharing your real-world experiences instead of just trying to boss others around. You have recently returned back to reality from a trip to the outer limits of possibilities. Luckily, you can again hear the voice of common sense, even though it clips your wings in the process. Keep both feet on the ground until you see tangible results from your heartfelt efforts. Leading by example is your key to success.

Superset Chest Annihilation Workout

When approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle - which meant using different angles on the bench and both dumbbells and barbells. The goal was also to build more muscle and strengthen the chest , triceps, shoulders, and back - the muscle groups you need to develop to get a big bench - so I had to program a variety of rep schemes (sets x reps), loads (weights used), and intensities (short rest periods combined with higher rep sets). This workout can only be completed if your mind is strong and you stay focused until the end.

Deadlift More Weight Now

This got me thinking. In theory, the same technique could be used with the deadlift. When your glutes lockout a deadlift, like the vertical jump, they are opposed by the hip flexors. You can weaken the opposition the same way.

The Gun Show Workout

You’ll finish the giant set with a high-rep flush on the overhead rope extension, which also targets the triceps’ long head. Using a slow, rhythmic style, the set should take at least 60 seconds to complete – ideally between 90 seconds and two minutes. Do not stop -- keep continuous tension on the triceps. Make sure you get a good stretch each rep to maximize muscle fatigue. This is a long range of motion move designed to enhance the size and appearance of your tri’s, so don’t cheat with partials. If you fail before 40 reps, turn around, set the pin to a lower weight and continue immediately.

How to Get Lean: 25 Ways to Lose Fat Faster

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

Double Your Workout Gains With Two-A-Day Training Sessions

If you don’t like being in the gym, this program isn’t for you. On the other hand, if you’re a true M&Fer, you can’t wait to get back in there after every session. Sometimes you even wish you could go back sooner. If this is your attitude, or you’re a college student with an open class schedule or a guy who’s currently between jobs and must vent his frustrations by lifting as much heavy iron as often as possible, two-a-days are exactly what you need.

4 Moves to Build Abs of Steel

Obtaining a flat stomach or a set of 6-pack of abs takes a lot of work and discipline. You need to eat quality foods in the proper portions and workout hard at least three days a week to get in shape. But there is some so called "mental" benefits from training your abdominals. Feeling your midsection work hard for some reason gives us the feeling that we are making some progress to reduce our waistline. As a trainer, I know that just because I am hammering away at various abs exercises does not mean that I will magically get a nice six-pack .

Get Yoked with the Yoke

You will grow, plain and simple. Remember, big compound movements that use the largest amount of muscle cause the greatest muscle gains and fat loss; the yoke epitomizes this type of movement. Furthermore, heavy yoke training will make heavy squats lighter, increase core strength and stability and add an exciting, new element to your training routine. Time to get yolked with the yoke!

Get a Guaranteed Six-Pack With High/Low Abs Training

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4 common gym machines that often do more harm than good: …

The Beach Body Abs Workout

This highly demanding abdominal workout is specifically designed to train the core region throughout the three planes of motion and produce muscle shredding results in every muscle of the core. Celebrity trainer, Jay Cardiello has used this same routine with 50 Cent, Kevin Love and Tyson Chandler. Leave no muscle behind with this intense 13-move ab circuit engineered for getting a six-pack quick.

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8 Kettlebell Exercises to Add Upper-Body Muscle

Instead, switch to kettlebell movements to target your muscles without the pain. Kettlebells allow your arms to move and twist freely and independently, unlike with a barbell. Also, because the weight of a kettlebell is below the handle and resting on your forearm, it’s easier on your wrists.

6 Muscle-Building Recipes from The 21-Day Shred Cookbook

But building a great body has as much to do with what you put in it as what you do at the gym. And with spring nearly here (and summer around the corner) you need more recipe options with plenty of flavor but not guilt. So, we present The 21-Day Shred Cookbook from Men's Fitness online director Mike Simone . Whether you’re in between program cycles or looking to clean up your diet, try these 6 recipes, and download the cookbook today for 77 muscle-building, fat-shredding, healthy recipes .

Save Your Wrists from Injury

Knowing how to treat wrist pain before it gets worse could save you a doctor's visit and an MRI.

Leg Day with Steve Weatherford: The Explosive Legs Workout

Steve Weatherford is a beast on and off the field, garnering a reputation as the fittest guy in the NFL and making rounds as an emerging personality through charity and TV. But what does he do in the gym? In this special series, we asked Weatherford to craft and share three workouts that he uses to train at the New York Giants' gym in New Jersey. We followed him there to film each set so you can follow along and see how he does it.

5 Moves for Leaner Abs and A Stronger Core

Lay on your back with a kettlebell in your right hand. Raise the kettlebell up, positioning it above your shoulder, and bend your right leg keeping foot on ground. Push the kettlebell into the air with your right arm, lifting chest and upper back off ground while shifting your body to let your left elbow and forearm rest on the ground. Raise left side of body up by pushing up with left hand and right leg. Swing left leg behind body and rest left foot and knee on the ground. Raise up off left hand using core to support and stabilize. Now, stand up straight by pushing down with right leg bringing left leg forward. Finally, slowly reverse all moves until you are laying back on the ground again.

Ask Men's Fitness: Will Running on Pavement Every Day Kill My Knees?

Science would tell you to run on, brother. “There is a lot of research that shows your body and muscles can ‘tune’ themselves to whatever surface you run on,” says Reed Ferber, Ph.D., an athletic therapist and director at the Running Injury Clinic in Canada. “In other words, your muscles will adapt and minimize impact forces and joint loading regardless of whether you run on a hard or a soft surface.”

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Harness the Power of Your Muscle Matrix

Your connective tissue consists of tendons, ligaments, and what’s known as the “extracellular matrix,” a scaffold-like network of fibers that permeates muscle. Scientists have long known that lifting heavy weights produces bigger, stronger muscles—it activates genes and proteins that instruct cells to build more muscle fibers. During that exercise, it was always thought, your connective tissue was limited to a simple mechanical function: transfer force from muscles to bones, or for ligaments, bones to bones. (Picture train couplings between railcars.)  But recent discoveries are revealing that connective tissue does a whole lot more. As it turns out, it plays a crucial role in muscle building, a process called hypertrophy. On top of that, it appears that your connective tissue can be improved with  specific exercises  and nutrient supplements to profoundly impact athletic performance and strength, and prevent injuries.

Bent-Over Barbell Row vs. Old Fashioned T-Bar Row

Bench Tips: Making Benching Easy

Use the band for a few weeks to ingrain the habit of making these muscles active and tight. You’ll press much stronger from now on. Another device that helps reinforce this concept is the Sling Shot, invented by powerlifter Mark Bell of Super Training Gym in Sacramento, CA. The Sling Shot wraps around your elbows and requires you to pull the bar to get it to your chest. It is available at .

T NATION on Twitter

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4 Killer Moves for Bigger Quads

The barbell step-up is a great exercise for overall leg development and especially the quadriceps. To perform this lift, set up a box, bench or stack of plates to a height of 18-24”. Put a loaded Barbell on your back and step up with your right foot. Place the right foot on the bench. Stand up on the bench by extending your hip and knee of your right leg and place left foot on bench. Step down with the left leg by flexing your hip and knee on your right leg. Return to original standing position. Start the next step up with your left leg, switching between right and left between each rep. Do 6-10 reps on each leg (for a total of 12-20 reps) for 3-5 sets.

Front Squat Common Mistakes in the Front Squat with Dan Green

Lunge Towards Massive Legs

The lunge is a great movement for developing the thighs and strengthening the hips. Lunges target two primary muscles groups:              1) the hip extensors, comprising the gluteal muscles (glutes) and hamstrings             2) the knee extensors, made up of the four muscles collectively known as the quadriceps. The muscles used in the lunge are the same as those utilized in the squat, but the lunge provides greater range of motion, allowing more substantial glute and hamstring development.

4 Tricks to Improve Your Deadlift

Analyze your form and figure out where in the lift you are weak or limited. Is it a struggle to pull the weight off the floor? Or do you have a hard time locking the weight out? Regardless, drill your weakness until it becomes a strong suit. If you have trouble pulling the weight from the floor, try doing some deficit deadlifts. Deficit deadlifts improve the range of motion, which will help you get stronger out of the bottom. If you have trouble locking the weight out, do some rack deadlifts. Rack deadlifts can be done at any angle you choose. If you get stuck around knee height, set the pins at around your knees, load a barbell up and pull. Rack deadlifts will allow you to overload the top portion of the lift.

The MuscleMag Guide To Protein Powder

Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

Project Flex Camp Ticket April 18-19th

IFBB Pro Flex Lewis presents the first  PROJECT FLEX  exclusive 2-day camp, presented by BSN will be hosted April 18-19th at the warehouse in Boca Raton, FL. This flextraordinary experience will allow fans to spend the day with Flex, learning about his story, his principles for success, nutrition, training and much more.

11 Food Compounds That Turn Off Fat Genes

Straight from the "Zero Belly Diet," these nutrients are scientifically proven to ensure you don't store belly fat.

Johny Hendricks Amps His Routine With This Knockout Mentality

The way to keep that sharpness is to not kill yourself. I’m in a different scenario because I have to do everything I can to win this fight. March 14th is my deadline, and I have to do everything. The average person can start off slow and easy because they don’t need to be in shape that quickly. They can take a year to do what they need to do. They can say, “I’m going to go in every morning and do 30 minutes, that’s what I’m going to do. I’m not going to kill myself, I’ll get back into it and make sure that I get in the reps.” Once you start going everyday, you’ll add a little bit and start pushing yourself more. Just say that this is the year that you're going to get into shape.  Tell yourself, “This year I’m going to get in shape." What most people do is that they’ll say, "It’s February now, I’m going to get in shape by March or April." It doesn’t happen that way.

How Boozing Affects Muscle Building

We get it: Sometimes you need a stiff drink . But before you belly up to the bar, keep in mind that boozing it up may undo that hard work you put in at the gym. Research reveals that alcohol can interfere with your muscle growth, as well as slow your post-exercise recovery process.

Rock Hard Abs in 3 Moves

Start: Sit on a Swiss ball, walk your feet forward, then lean back until you are lying back on the ball. With your feet shoulder width apart, put your right hand at the right side of your head and put your left hand on your right obliques. Slowly roll your body toward your left until the outside of your left foot and the inside of your right foot are touching the ground. Try to spread your legs so your feet are slightly more than shoulder width apart, your upper body positioned as it would be in a traditional side crunch.

Omega-3s Can Fight Heart Disease—No Matter Where They Come From

But a new study suggests that a plant-based omega-3 called alpha-linoleic acid (ALA), which is found in flaxseed, flax oil, vegetable oils, and some nuts, is probably just as effective at preventing cardiovascular disease as its fishy counterparts.

Four Drinks to Hydrate and Boost Performance

Though it's your best bet, water isn't your only option for hydrating your body.

Dr. Layne Norton on Twitter

Oh yea... Do You Even Science men's shirts now available in the BioLayne shop …

Five Meals That Shrink Your Gut and Get You Cut

Sure, eating healthy whole foods is the first step toward burning off your belly . But to lose fat you simply must create a calorie deficit—that is, take in fewer calories than you burn. Fortunately, low-cal meals—despite the dire-sounding name—aren’t all lettuce wraps and rice cakes. In fact, when you sub these breakfast, lunch, and dinner recipes, including beef chili and chicken cacciatore, you’ll be shocked that each comes in at 500 calories or less. Call it sorcery, nutrition savvy, or just plain fitness smarts. Just don’t call it a diet.

Diet Plans: Considerations for Muscle Gain, Fat Loss, and Stubborn Body Types - Born Fitness

Just as important (and often overlooked) is that your current state of body composition (your ratio of muscle-to-fat) will significantly influence how your body responds to what you eat. It’s not fair, but very lean people can “get away” with eating more carbs and treats, whereas those with more weight to lose don’t have as much room to slip up in the amounts that they eat.

Faster Fat Loss: How to Add Workout Finishers - Born Fitness

If you’re looking to amp up your metabolic-resistance sessions in creative and productive ways, check out Lift Weights Faster 2. Complete with a full exercise glossary that includes written descriptions and photographic demonstrations of nearly 270 exercises, a video library that includes coaching on 30 of the more technical lifts, 10 challenge-workout videos, plus a dynamic warm-up routine, all organized by the equipment you have available, your lifting experience, and how much time you have to train.

The Body Cleanse: Does Juicing Really Work? - Born Fitness

So if you want to know how to potentially help your system–as well as what benefit you’ll really receive from those juice cleanses–then it’s time to sip on a drink called truth serum. In this case, the information is powered by Brad Pilon, author of Eat Stop Eat, research genius, and pioneer in intermittent fasting. Bottoms up.

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Marathon Training: The Right Way to Taper

4. Don't play mind games:  Tapering might be the most annoying part of marathon training. Here you are with all this energy, and you've got nowhere to use it. In the weeks leading up to a marathon it's a good idea to get your mind off of the race. Spend time with family or catch up with old friends, but whatever you do, don't spend your days running the marathon over and over in your mind. The tapering period has as much of a physical benefit as a mental one, but only if you allow it.

Mike O'Hearn's Premium Spherady Feed

Four-time Mr. universe Mr. America Mr. international 2012 Hall of Fame bodybuilder California judo champion Washington state tae kwon do champion Coach by The Olympic judo coach Trained with Jim Hart who was one of 4 Close friends to Bruce Lee's well he lived in Seattle and are also in his biography. 2014 Hall of Fame for martial arts over 520 fitness covers. Only person in history to have more covers is Arnold Schwarzenegger Four-time washing state powerlifting champion and best lifter Four-time California powerlifting champion and best lifter World record holder Only person to be on the original American gladiators and the new American gladiators The only undefeated American gladiator Voted by the leaders of the industry this list includes Joe Wieder , Robert Kennedy, That Mike O'Hearn has one of the top 10 greatest physiques in the history of bodybuilding

10 Date Ideas That'll Get Her in the Mood

Sometimes foreplay just isn't enough. If you really want her to want it too, see HowAboutWe's list of 10 ways to get a woman in bed.

46 John Hansen - Timeline Photos | Facebook

Drag the corners of the box above to crop your new profile photo.

The Six Best Spring Hairstyles for Men

The runways are showing some bold new ways to crop this spring. We asked top stylist Rob McMillen from the Blind Barber salon how to style and maintain the season’s most popular cuts.

10 Dairy-Free Ways to Get More Calcium

Bone health is important for men, too, says Connie M. Weaver, M.S., PhD, distinguished professor and head of the Department of Nutrition Sciences at Purdue University. Stores of calcium in bones and teeth play a leading role in keeping them strong. And, research has shown that even later in life, getting adequate calcium—along with vitamin D to help the body absorb the mineral—can help prevent fractures.

Are You Making These 5 Workout Mistakes?

Correct these common exercise errors and you'll get bigger, stronger, and leaner—in much less time.

5 Fighter Diet Tips for Fat Loss

5. Make sure you include protein in every meal  every day  to support muscle building and eat tons of vegetables. Veggies are the good kind of carbs for training energy and fat loss.

51 10 Rapid-Fire Fat-Burning Workouts
52 Daily Session: Bigger Triceps in 30 Minutes
54 T NATION on Twitter
55 Dexter Jackson Repeats - Columbus rubber stamped in Melbourne
56 Arnold's Letter: Set Goals Like a Terminator
57 on Twitter
58 VIDEO: The Fat-Loss Intensifier Workout
59 Poliquin Group™ on Twitter
60 Biotest on Twitter
61 MuscleTech Platinum 100% Carnitine at
62 Fighter Diet on Twitter
64 Kai Greene on Twitter
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66 State-Of-The-Art Supplement Manufacturing: What You Need To Know -
67 Extreme Range Split Squat
68 3 Ways to Really Build Muscle / Elite FTS
69 Incline Straight-Arm Pulldown
70 Savannah Law on Twitter
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72 shawn ray on Twitter